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NASM Physique and Bodybuilding Certification
1. Figure: Which competitive category for women is judged mostly on symmetry
with the focus of the award being the appearance of the X frame and symmetry with moderate muscularity and leaness. (CH2)
2. Physique Athlete: Which type of athlete has a principal goal of physique devel-
opment (CH2)
3. Bodybuilders who wanted to focus on physique development: The Interna- tional
Federation of Bodybuilding and Fitness was created to cater to what type of Athlete (CH2)
4. Anxiety: What would be considered a negative phycological effect caused by
physique contest preparation (CH2)
5. Binge eating occurs frequently followed by compensatory measures: How does
bulimia nervosa differ from subclinical disorder eating? (CH2)
6. Type IIX: What type of muscle fibers are predominantly utilized in high intensity
, short duration exercises. (CH3)
7. Antagonist: What is a muscle called when it contracts to actively work against a
movement. (CH3)
8. Frontal: What plane is he body primarily moving during a jumping jack. (CH3)
9. Type I: What type of muscle fibers carry high amounts of myoglobin, an oxygen
carrier within muscle fibers. (CH3)
10. Autocrine: What type of hormone, when released, effects the organ or tissue it
was released from. (CH3)
11. Second Class: Which type of lever has the greatest mechanical advantage.
(CH3)
12. Internal: Which type of focus is essential for developing the mind - muscle
2 / 16 connection?
13. Type IIX: What type of muscles are predominantly utilized in high-intensity
short duration exercises?
14. Motor Nerves: What type of nerves carry signals from the brain and spinal cord
to muscle fibers. (CH3)
15. EMG: Internal focus and the mind muscle connection has been shown to in-
crease neural drive in muscles, which is measured by what type of activity. (CH3)
16. Subcutaneous: Which type of fat is found primarily between the skin and
skeletal muscle. (CH4)
17. Lipolysis: What is the primary process through which fatty acids are broken
down (CH4)
18. Helps maintain lean mass: What effect does including resistance training have
on the body during a period of weight loss. (CH4)
19. Oxidative System: Which energy system is only an aerobic energy system?
(CH4)
20. NEAT Non-Exercise Activity Thermogenesis: Which controllable component of
total daily energy expenditure has the largest effect on weight loss? (CH4)
21. muscle glycogen: During ver y high intensity exercise (>85% VO2 max) what
substrate provides the majority of energy for exercise? (CH4)
22. Creatine Phosphate: What molecule serves as the primary phosphate donor in
the phosphocreatine system to help replenish adenosine triphosphate (ATP)? (CH4)
23. 30 kcals per kg of fat free mass: Below what level of caloric intake is an athlete
generally considered to be in a state of low energy availability? (CH4)
24. TWO: One glucose molecule nets how many adenosine triphosphate (ATP)
through the process of glycolysis? (CH4)
25. Law of the Conservation of Energy: Which law of physics helps us understand
changes in body weight? (CH4)
4 / 16 education to help clients reach their hypertrophy goals. What is considered the most important nutrition aspect for muscle hypertrophy? (CH5)
37. Positive Energy balance: What is considered the most important nutrition
aspect for muscle hypertrophy.
38. In Series Hypertrophy: What type of muscle adaptation occurs when additional
sarcomeres are added along the length of a muscle fiber? (CH5)
39. Sarcoplasmic Hypertrophy: Increase in the volume of the sarcoplasmic fluid in
the muscle cell with no concurrent increase in strength.(contractile units) (CH5)
40. Testosterone: Which anabolic hormone has pronounced lipolytic effects?
(CH5)
41. Mechanotransduction: conversion of mechanical tension on muscle fiber can
create chemical signal for bone formation or resorption/ (CH5)
42. An increase in contractile proteins: What is the primary mechanism by which in
parallel hypertrophy occurs(CH5)
43. Eccentric Leg Extensions: What exercise might a physique coach prescribe
their client if they wanted to focus on their distal quadricep muscles?(CH5)
44. Fats: Which macronutrient has the most calories per gram? (CH6)
45. Intermittent Energy Restriction: Strategy that can be used during periods of
calorie deficits to help prevent some of the side effects such as fatigue, lck of recovery, and reduced metabolic rate?(CH6)
46. Pepsin: Enzyme that breaks down proteins into smaller polypeptide fragments
47. Fats: Macronutrient that has the lowest effect on the thermic effect of
food? (CH6)
48. Alcohol: Nutrient that inhibits muscle protein synthesis? (CH6)
49. .4 to .55 g/kg: What amount of protein per meal is considered optimal for
muscle growth?(CH6)
50. Leucine: Which branch chain amino acid is considered most important for
5 / 16 anabolism?(CH6)
51. Ketogenic Diets: Which dietary strategy results in reduction in intramuscular
glycogen stores and intramuscular water? (CH6)
52. Polysaccharide: What type of carbohydrate is glycogen?(CH6)
53. Trans Fat: Type of bad fat associated with health risks (CH6)
54. 3 to 4 Liters: How many liters of water should that adults who are active but
train less than 2 hours / day drink? (CH7)
55. Vitamin B3: This micronutrient can actually impair exercise capacity by
blunting the mobilization of fatty acids. (CH7)
56. Vitamin A: The micronutrient, because of low cal diets, that tends to be con-
sumed by physique athletes in quantities lower than RDA(CH7)
57. Iodine: Micronutrient that is critical for production of thyroid hormone (CH7)
58. Blood Test: Most effective way to measure nutrient status of fat soluble
vitamins such as vitamin A,D,E, and K?
59. Vitamin C: Often used a diuresis this micronutrient can increase the risk of
kidney stones?(CH7)
60. Dehydration: A serious reduction in the body's water content (CH7)
61. Choline: Which micronutrient is considered critical for the structural integrity
of cell membranes? (CH7)
62. Euhydrated: Optimal or Normal/Natural state of hydration(CH7)
63. Difference between Macro and Micronutrients: Macronutrients are con-
sumed in larger quantities than micronutrients.(CH7)
64. RDA: Term used to describe the amount of nutrients needed by 97.5% of
healthy adults. (CH7)
65. 15 ml/kg / day: Recommended water intake during the water restriction
phase..(CH7)
7 / 16 single use. (CH9)
82. Clenbuterol: PED originally developed for lung disease such as asthma but is
used by physique athletes to increase metabolic rate. (CH9)
83. Ephedrine: A compound which has been know to enhance body fat but can
cause cardiovascular damage as a main side effect.(CH9)
84. 6.4%: Percentage of world male population that have used PED - steroids at
least once in their lifetime. (CH9)
85. DNP: Pulled off the market in 1938 due to being "extremely dangerous and not
fit for human consumption" (CH9)
86. Leydig Cells: What cells produce the most testosterone in the human body?
(CH9)
87. Testosterone: The PED whose primary mechanism of action is to build more
contractile muscle tissue. (CH9)
88. Increase in cardiovascular disease: Main side effect / risk of anabolic andro-
genic steroid (AAS) use.(CH9)
89. 3.3%: What proportion of the world's population uses PED's at least once in
their lifetime? (CH9)
90. DEXA: Acronym fior dual-energy x-ray absorptiometry - it measures bone den-
sity(CH10)
91. Decreased heart rate: A physiological change that happens during certain
phases of competition (CH10)
92. Displaying positive body language: This is an effective strategy for providing a
welcoming environment during a consult (CH10)
93. Cortisol: A marker that can provide insight into the overall physiological stress
of a client. (CH10)
94. Hematocrit: The ratio of the volume of red blood cells to the total volume of
blood which is often elevated due to use of anabolic PED's (CH10)
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95. Progress Photos: Often the best body composition assessment in the days and
weeks leading up to competition. (CH10)
96. PARQ or Physical Activity Readiness Questionnaire: Used by a coach to assess
health risks and readiness. (CH10)
97. Occupation: What aspect of your clients life may give the most insight into
their total daily energy expenditure?
98. T3: Which hormone tends to decrease during competition prep as a result of
being in a calorie deficit for an extended period of time?
99. Symmetry: Considered to be a body aesthetic assessment (CH10)
100. Emotional Hunger: What type of hunger is related to neurobiological
respons- es to environmental cues and habits? (CH11)
101. Utilizing visualizations of data: What is one of the most useful ways
to interpret and share data with clients? (CH11)
102. Nutrient Density: Term that means the amount of nutrients per
unit of food.(CH11)
103. Weighing and measuring food: The most accurate method of tracking
food when using food logs / diet records as a method of assessment.(CH11)
104. Fullness: What sensation describes the physical feeling of having
eaten enough food? (CH11)
105. A Diet record / food log: Best utilized by clients who have several years
of experience and a high level of nutritional knowledge.(CH11)
106. Reduce food palatability: What strategy might be used to help a client
low- er overall calorie intake without having them specifically track and weigh their food.(CH11)
107. Eat the Rainbow: What is a strategy that clients can use to increase
their likelihood of consuming adequate micronutrients through food.(CH11)
108. Food frequency questionairre: Method of nutrition assessment is most ap-
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118. Lengthening - corrective exercise: Restoring Muscle extensibility and
range of motion as well as reducing stiffness.
119. 1.6 to 2.2 g/kg/day bodyweight: Protein recommendation to support
hyper- trophy in the off season.
120. Lower back / Hip: An area of pain in over 30% of body builders surveyed.
121. reciprocal inhibition: The simultaneous contraction of one muscle and
the relaxation of its antagonist to allow movement to take place
122. increased heart rate: A symptom of overtraining attributed to the
sympathetic nervous system.
123. Compound sets: Physique athlete want to maximize their time due to a
busy schedule. How do you increase training density?
124. Vacuum traiing: Training for a hollow mid section
125. Deltoids are a weak point: Adjust training to a specialization phase to
focus on deltoids and reduce volume elsewhere.
126. Use isolation movements early in the training session.: How do I utilize pre
exhaustion in a training session.
127. Principle of individuality: When physique athletes respond differently to
the same training intervention.
128. Warm up to the exercise to acclimate not fatigue.: Strategy that demon-
strates proper utilization of a warm up exercise for resistance training.
129. Double Progression: Leah gets a new mesocycle 4 moths from
competing. First she increases her repetitions and then increases her load after a few microcy- cles.
130. Rest - Pause set configuration: Using moderate to heavy loads taken
to failure followed by a short rest interval and then to failure again.
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131. MET values: Which estimate of energy expenditure will provide a low
coast and fairly accurate estimate?
132. .3: According to research, what is the average magnitude of exercise
energy compensation
133. Increase in mitochondrial density: Cardio exercise provides which of the
following physiological adaptions?
134. Additional exercise result in an increase recovery burden.: What should
you consider if you add cardio to a a physique athlete regime who is preparing for competition.?
135. NEPA Non-Exercise Physical Activity: Physical activity such as household
chores and occupational tasks.
136. 150 to 300 minutes / week of moderate MET's 75 to 150 min / week of
vigorous MET's or a combo of the two.: Standard physical activity guidelines or off season physique athlete.
137. Intensity: Which component of FITTE-VP principle is the most critical
when programming exercise snacks?
138. MISS - Moderate Intensity Steady States < 45 min: Prescribed cardio for
someone preparing for competition.
139. RMR (kcal/day) = 22xFFM(kg): Cunningham equation
140. Fat utilization is higher during exercise: What happens when you perform
cardio in a fasted state.
141. .05 (5%): (EAT) - Exercise Activity Thermogenesis describes the energy
ex- pended during structures, intentional exercise and comprises approx what percent- age of Total daily energy expenditure. (TDEE)
142. 1% BF per week: Realistic fat loss goal for novice Physique athlete.
143. Maintain a longer more meaningful competition career.: Why is developing
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157. Linear periodization: A traditional method of program design that aims to
gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.
158. Allows the client to lift heavier loads during hytophy blocks: How can
increasing max strength in Phase 4 benefit the physique athlete?
159. 2 to 6 weeks: On average, how long does a physique athlete stay on Phase
160. Training adaption that promote increase in performance.: What changes
are accumulated during the resistance development stage of the GAS General adaption syndrome.
161. Off Season: During what phase does an amatuer physique competitor
spend most of their time?
162. Limiting rest Periods: How can Phase 3 Muscular Development Training
be used to aid in reducing body fat?
163. Corrects muscle imbalances and improves symmetry: How does adding
corrective exercises to the training program benefit contest prep?
164. Increase training volume: Why would a physique coach recommend an
acute carbohydrate feeding pre-workout?
165. More weight loss from fat: What does a slower rate of weight loss
typically result in?
166. Reduce calories and/or increase expenditure: After two weeks on a weight
loss plateau how might a physique coach approach a program
167. 4 to 5: How many protein feeding should a physique coach recommend
based on timing and research.
168. Determine maintenance calories: What is the first step in determining
appro- priate calorie intake?
169. Report macronutrients intake across the week.: What is a direct measure
14 / 16 the physique coach can use to assess a client's adherence to a program?
170. Set Protein Intake: After calculating energy intake , what is the next
step in setting up a clients nutritional programming.
171. Maintain Muscle Mass: Protein is known for building muscle in a
gaining phase, but what role does it play during contest prep.
172. 20%: What is the recommended lower limit for dietary fat in a client's diet.
173. (NEAT) Non Exercise Activity Thermogenesis: What is the second largest
component of TDEE - (Total Daily Energy Expenditure)
174. Reduction in muscle volume: What effect can be seen for hydrations even
in a carbo loaded state.
175. Restore intramuscular fuel to the same level of the first appearance and then
repeat the process.: How can a coach peak a client for a second stage appearance?
176. Appearance on stage: Which aspect of competition differs the most
between men and women.
177. Train weaker muscle groups later in the week.: Resistance training program-
ming strategy that can be used during peak to bring up less developed muscle groups.
178. Increase NEAT: What might the unexpected variable during peak week
that could hinder muscular size and fullness?
179. Pharmaceutical Diuretics: Under no circumstance does NASM recommend
what protocol during Peak week?
180. Carbohydrate Load: When starting with low muscle glycogen due to a
low carb diet, what stragy would best be used during peak week?
181. Fullness: What term is used to describe maximal muscle size?
182. Restricting water and sodium during a carbo load.: What strategies would
limit the athlete ability to fill out during peak week?
16 / 16 area is most impactful in speeding up recovery?
196. Training each muscle group twice per week.: Recommendation that repre-
sents and evidence based approach for resistance training during competition prep.
197. Reduced appetite: During a diet break, what is something a client
might experience?
198. Periods of overeating: Body Fat overshooting is driven mainly by what
post competition?
199. Best research evidence, Cent values, clinical expertise: Integrated pillars
that create an evidence based approach with clients
200. Cortisol: Has the strongest correlation to body fat levels and take
several months to restore to basal levels post competition.
201. Katch-McArdle Equation: Does not utilize age when estimating calorie
needs.
202. Cystatin C: biomarker of kidney function and most appropriate for
physique client
203. .8g/kg: Minimum level suggested for protein to prevent a net nagative
nitrogen balance in inactive adults
204. L-Carnitine: Helps transport fatty acids into the mitochondria but may
have little effect on body fat loss.
205. A client will take longer to fully recover: One downside to gradually
increas- ing energy intake through a reverse diet.
206. Associative: Phase of motor learning where the consolidation of
movement into a normal routine as the person becomes more confident with movement through practice
207. Choline: Micronutrient that is critical for structural integrity of cell
membranes.
